5 Health Benefits of Okra

If you’ve been saying, “Oh, no thanks,” to okra, it may be time to reconsider. Okra is packed full of nutrients that aid heart health, blood sugar levels, digestion and more.

“Okra may not always be the first thing you grab at the grocery,” says registered dietitian Sereen Zawahri Krasuna, RD, LD. “But it’s easier than you may think to use it in the kitchen. And okra’s health benefits definitely make it worth the effort.”

What is okra?

Okra is a fruit in the mallow family of flowering plants (the same family as cotton and cacao). It comes in green and red varieties, and its edible seed pods are valued for their protein and nutrients. Okra can be eaten on its own or used in a variety of savory dishes, like soups and stews. It has a mild, grassy taste, and can become gummy when heated or exposed to water.

Okra benefits

Sometimes called “lady’s finger” or “gumbo,” okra deserves a spot on your menu because it’s rich in vitamins, minerals and nutrients.

One-half cup of cooked okra provides:

• 6 calories
• 6 grams of carbohydrates
• 0 grams of cholesterol
• 2 grams of fiber
• 5 grams of protein
• 8 milligrams of sodium

The same amount also gives you:

• 8 micrograms of folate
• 32 micrograms of vitamin K
• 6 milligrams of calcium
• 8 milligrams of magnesium
• 13 milligrams of vitamin C
• 2 milligrams of manganese

“It may be worth adding fresh or frozen okra over canned options for the health benefits alone,” says Zawahri Krasuna.

Here’s how okra may benefit you.

1. May boost heart health

Following a heart-healthy diet and keeping cholesterol levels in check are two ways to lower your risk for cardiovascular disease. And okra fits right in with heart-healthy nutrition.

A review of nine clinical trials found that people who consume okra daily had significant decreases in:

• Triglycerides (fats that raise your risk of heart disease and stroke)
• Total cholesterol
• Low-density lipoprotein (LDL or “bad” cholesterol)
• Blood sugar levels

It also found a significant increase in high-density lipoprotein (HDL or “good” cholesterol).

“Think of HDL like a garbage man — it’s the good cholesterol that cleans out the bad cholesterol from your blood,” illustrates Zawahri Krasuna. “You want an adequate amount of HDL to keep your blood clean and reduce your risk for cardiovascular disease.”

Okra is also packed with polyphenols, which can lower:

• Blood pressure
• Cholesterol
• Inflammation associated with heart disease

“Polyphenols can also help fight free radicals, which is very helpful,” she adds. “Free radicals can damage cells, increasing your risk for health conditions like cancer, Alzheimer’s disease, Parkinson’s disease and Type 2 diabetes.”

2. May help manage blood sugar

When your body can’t properly process glucose (sugar), you may develop Type 2 diabetes. It’s a lifelong condition that can lead to complications like organ damage and an increased risk of heart disease.

But even if you’re not at risk for diabetes, there’s still good reason to manage your blood sugar. Besides avoiding diabetes down the road, steady blood sugar gives you steadier energy — and helps keep you from getting “hangry.” And okra is just one food that can lower short-term and long-term blood sugar levels.

“The fiber content in okra can also help with blood sugar control by slowing down the absorption of sugar and carbs,” explains Zawahri Krasuna.

3. Benefits gut health

Studies have shown that fiber can decrease the risk of colon cancer. A half cup of cooked okra contains 2 grams of fiber, and adding any amount of fiber to your diet is beneficial.

“Fiber may not be glamorous, but it offers lots of health benefits, and most people could use more of it in their diet,” says Zawahri Krasuna.

In addition, okra contains high amounts of a type of fiber called pectin.

“Pectin is a gel-like prebiotic fiber, which means it feeds the good bacteria in your gut,” she continues.

A happy microbiome means less inflammation and bloating and ... well, better poops, which is particularly good news if you tend to get constipated.

4. Strengthens bones

Calcium is important for strong bones. In half a cup of cooked okra, you get about 6% of your daily calcium.

Even better, okra is an excellent source of vitamin K.

“Vitamin K is a fat-soluble vitamin you need for growing and maintaining bone strength,” says Zawahri Krasuna. That half cup of cooked okra gives you 27% of the vitamin K you need every day.

5. Benefits pregnancy and fetal development

Folate is a B vitamin with many benefits, especially during pregnancy. It helps with DNA formation and cell growth, plus helps support the development of a fetus’s brain, skull and spinal cord. It’s also great for brain health and blood pressure.

It’s recommended for adults who plan to or could become pregnant to take between 400 and 800 micrograms of folic acid daily. A half cup of cooked okra has between 4% and 9% of that daily value.

Side effects or risks

Oxalates are natural compounds found in a variety of foods, including okra. Consume too many oxalates, and you’re at higher risk for kidney stones. A half cup of cooked okra has 56 milligrams of oxalates, making it a high-oxalate food. So, you may want to limit okra if you’re prone to kidney stones.

And while vitamin K is good for your bones, high levels of it can increase your risk of blood clots. So, be careful of how much you consume if you’re taking older blood thinners like warfarin (Coumadin®).

“Okra can also cause an increase in bloating or gas because of its high-fiber content,” cautions Zawahri Krasuna.

The healthiest way to eat okra

Okra is easy to cook and can be added to any variety of dishes. When okra gets hot, it releases a thickening agent called mucilage. So, people tend to like it best in soups, stews and Cajun gumbo.

“Okra is an easy addition to stews or any other hearty vegetable dish that uses vegetables like potatoes or carrots,” says Zawahri Krasuna. “Don’t worry about removing the seeds because you can eat them.”

If you’re not a fan of the gummy texture of okra, try cooking it at a higher heat or combining it with more acidic choices like tomatoes.

Fried okra may not give you the best nutritional bang for your buck, as fried foods raise your risk for high cholesterol and other complications. But you can also eat okra in other ways:

• Chop it fresh and add it to salads or salsas.
• Roast it alone or with other veggies.
• Season and dry it in a dehydrator.
• Shred the peel and add it to rice.
• Use it for green beans in any dish.
• Cook in tomato sauce for a Mediterranean-style dish.

“Okra is healthy and versatile,” says Zawahri Krasuna. “If you get creative and try different combinations or methods of cooking, you might just find yourself enjoying it!”